Primary Movement Dumbbell Chest Press (hips lifted) Core Movement Toe Touch PM Ring Bent Over Row CM Ring Superman – https://www.youtube.com/watch?v=_7xYm7-BAKk PM Kettle Bell Overhead press CM Medicine Ball Russian Twist PM Dumbbell Tricep Extension CM Read more…
10 Reps of Each Exercise Up Down Plank Bicycles Squat Jumps Couch Step-Ups Dips Alt Burpee Toe Touch Take 5 minutes to warm-up. After that, get your tabata on. Do the workout and you’ll be Read more…
Circuit 1– :60 each weighted jumping jacks heal touch (lift shoulders off) hold bridge pose OH walking lunge Circuit 2– :60 each db deadlift into curl kb upright row flutter kicks high knee skip Circuit Read more…
:40 work / :15 rest, 4 rounds, no rest reverse grip chest press pull up pike push up ring single arm row wide grip cross step push-up reverse fly with resistance (band pull-apart) db chest Read more…
:50 on / :10 rest air squat db squat, pulse 2, repeat db squat with rotated press squat jacks reverse lunge to standing splits LT, no weight kickstand deadlift LT slow OH squat reverse lunge Read more…
Core/Cardio 20-25 minutes Alternate between core set and cardio (2 sets each) Core pyramid 5 minutes of work: -plank shoulder taps -lateral plank tucks -plank toe touches -forearm plank lift (10 each side) Cardio Pyramid Read more…
11-rep schemes (10:1, 9:2, 8:3……) Push-up Dumbbell curl Slamball press throws Tricep kickbacks Kettlebell clean Kettlebell inside curl Diamond push up Dumbbell front raises work towards completing all reps per station, but each station has Read more…
:40 on / :15 off straight leg deadlift pull ups overhead press trx rows upright row ball slams bent over row bus drivers
:40 on / :15 rest Front Squat Deadlift Sumosquat Box Jump Flutter Kicks (slow, full range of motion) Smurf Jacks Side leg raise (red band around ankles) Scissor Box Jump
:40 on / :15 off Jump Squats Pushups w/ Extension PlyoBox Side Step Jumping Lunges Ring Row Sumo Deadlift w/ High Pull Weighted Jumping Jack Full Sit-up to Jump Tuck